When it comes to the great pillars of health and well-being, getting a good night’s sleep is up there with healthy eating and regular exercise. Some people who can’t sleep are suffering from sleep disorders, and they require significant interventions — for example, CPAP machines for sleep apnea.
For most of us though, it could just be a matter of taking better care of ourselves during the day and in the hour before we crawl into bed.
Here are some factors that might be contributing to your sleep issues, but rest easy — the solutions are easy to implement. Quality sleep can be yours! Read on and tell us what works for you…
5 Sneaky Sleep Saboteurs that keep you awake…
Did you know the blue light emitted from televisions actually delays the release of melatonin, the hormone that helps regulate sleep? The National Sleep Foundation recommends you switch off T.V. at least an hour before you go to bed and do something more relaxing like taking a long relaxing soak or reading a book.
Using Laptops & Smartphones
Do you take your laptop, tablet or smartphone into the bedroom with you? If you do, you’re certainly not alone because technology use near bedtime is extremely prevalent in the United States. However, among a range of technologies, interactive technological devices are most strongly associated with sleep complaints.
The research was among Mayo Clinic studies being presented at SLEEP 2013, the Associated Professional Sleep Societies annual meeting in Baltimore.
Being Too Hot…
Specialists and studies have estimated that the ideal temperature for good sleep is somewhere between 60-72 degrees although this can vary from person to person.
You’ll probably sleep better at a slightly cooler temperature than your home is set at during the day. Plus, having your room a little cooler allows you to snuggle up in your blanket without getting too hot and who doesn’t love that cosy feeling at bedtime?!
Having Stressful Conversation
Dr. Rosenberg Author of “Sleep Soundly Every Night, Feel Fantastic Every Day” says…
“If a conversation is stressful, it will elevate cortisol and other stress hormones impending your ability to fall asleep.” He goes on to say that angry people tend to ruminate, or play over thoughts again and again in their minds, which can also make falling asleep difficult. A great lesson to learn in life is this… Never go to bed angry with each other.
Because tomorrow is promised to no one and you may not get a second chance to make things right. A few kind words today may save a lifetime of regret later…
Late Night Feasts
Eating a large meal and feeling bloated can be uncomfortable at any time and over-eating too close to bedtime can definitely keep you awake into the small hours. It’s much better to eat your evening meal at least a couple of hours before you go to bed because this gives your body more time to begin digesting it before you settle down to sleep. It is also good to remember that eating fatty or spicy food before settling down for that night can create acid reflux as soon as you lay down.
When it comes to bad sleep habits, it may not be as hard as you think to reset your sleep cycle. Often, it just takes a little patience and some careful planning to create the habits of winding down during the hour before bed. So rest easy and be assured that quality sleep can be yours.
Are any of these sneaky sleep saboteurs keeping you awake? Are there any we missed? Share with us in the comments below…